Lesson Summary

• The sequence begins with the shoelace pose, where one leg is crossed over the other and the practitioner leans forward.
• Variations of the shoelace pose include crossing the arms and leaning forward.
• The eagle pose is a variation of the shoelace pose where both legs and arms are crossed, and the practitioner goes deeper into the pose.
• The snail pose involves going upside down using the hammock for support.
• The bridge pose is done with the support of the hammock and involves stretching and twisting the body.
• Variations of the bridge pose include twisting the spine and doing it with one leg at a time.
• The worms pose involves twisting the body in the air and is a more advanced pose.
• The sequence also includes a restorative pose where the practitioner lies down and twists the upper body using the hammock for support.
• The sequence ends with the mermaid pose, where the hammock is placed next to the hips and the body is relaxed and supported.
• The mermaid pose can be modified for individuals with lower back problems.
• The banana sana pose involves stretching and opening the sides of the body while lying down.
• Upside-down variations of the banana sana pose include extending the legs or pushing up into a cobra position.
• The sequence concludes with a child's pose inside the hammock to relax the lower back.